Diyetisyen yapan Ece \u00d6zl\u00fck, yaz\u0131n sa\u011fl\u0131kl\u0131 beslenmenin p\u00fcf noktalar\u0131n\u0131 anlatarak, “4-5 porsiyon sebze, 2-3 porsiyon meyve t\u00fcketin” tavsiyesinde bulundu.<\/p>\n
Bilecik\u2019te g\u00f6revini y\u00fcr\u00fcten Diyetisyen \u00d6zl\u00fck, yaz s\u0131caklar\u0131nda beslenmede belirli de\u011fi\u015fiklikler yap\u0131lmas\u0131n\u0131n sa\u011fl\u0131kl\u0131 beslenme a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131 s\u00f6yledi. S\u0131caklar\u0131n artmas\u0131yla birlikte v\u00fccudun daha fazla su att\u0131\u011f\u0131n\u0131 ve g\u00fcnde 2.5-3 litre civar\u0131nda su i\u00e7meye \u00f6zen g\u00f6sterilmesi gerekti\u011fini anlatan Ece \u00d6zl\u00fck, s\u00f6zlerine \u015f\u00f6yle devam etti;<\/p>\n
“K\u0131zart\u0131lm\u0131\u015f besinlerden uzak durun ve beslenmenizde d\u00f6rt yaprakl\u0131 yonca modelini uygulay\u0131n. Ye\u015fil yaprakl\u0131 sebzeleri t\u00fcketin.V\u00fccut direncinizi art\u0131rmak i\u00e7in mevsim sebzeleri ve meyveleri t\u00fcketin. G\u00fcnde 4-5 porsiyon sebze, 2-3 porsiyon meyve t\u00fcketimi ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in \u00f6nemli. \u00d6zellikle ye\u015fil renkli sebzeler folik asit, potasyum ve C vitamininden zengin oldu\u011fu i\u00e7in mutlaka tercih edilmeli. Sa\u011fl\u0131kl\u0131 beslenmek i\u00e7in ya\u011fl\u0131 yiyeceklerden uzak durun. K\u0131zartma ve kavurma gibi ya\u011fl\u0131 besinler yerine daha \u00e7ok \u0131zgara, f\u0131r\u0131nda, bu\u011fulama y\u00f6ntemleriyle yap\u0131lm\u0131\u015f yiyecekler t\u00fcketin. Sa\u011fl\u0131kl\u0131 beslenece\u011fim diye meyve t\u00fcketiminde a\u015f\u0131r\u0131ya ka\u00e7may\u0131n. \u00c7\u00fcnk\u00fc meyvenin i\u00e7eri\u011findeki \u015feker miktar\u0131 h\u0131zl\u0131 kilo art\u0131\u015f\u0131n\u0131 beraberinde getirebiliyor. Tatl\u0131 t\u00fcketiminde hamur i\u015fi tatl\u0131lar yerine s\u00fctl\u00fc tatl\u0131lar, meyve tatl\u0131lar\u0131 veya dondurma t\u00fcketmek daha do\u011fru bir tercih. Ancak a\u015f\u0131r\u0131ya ka\u00e7may\u0131n.”<\/p>\n
“Gazl\u0131 i\u00e7ecekler, a\u015f\u0131r\u0131 \u00e7ay ve a\u015f\u0131r\u0131 kahve t\u00fcketiminden ka\u00e7\u0131n\u0131n”<\/p>\n
Yaz\u0131n su i\u00e7menin \u00f6nemine de\u011finen \u00d6zl\u00fck, “Yaz aylar\u0131nda sa\u011fl\u0131kl\u0131 beslenmede dikkat edilmesi gereken en \u00f6nemli konu su t\u00fcketimi. S\u0131cakl\u0131klarla birlikte v\u00fccuttan su at\u0131m\u0131 da artaca\u011f\u0131 i\u00e7in kilo ba\u015f\u0131na 30 ml su t\u00fcketmeyi ihmal etmeyin. G\u00fcnl\u00fck su t\u00fcketimini 2,5-3 litre civar\u0131nda tutmak sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan olduk\u00e7a \u00f6nemli. Ayr\u0131ca egzersiz yapt\u0131\u011f\u0131n\u0131zda da daha fazla su t\u00fcketmeye \u00f6zen g\u00f6sterin. Gazl\u0131 i\u00e7ecekler t\u00fcketmeyin. S\u0131v\u0131 ihtiyac\u0131n\u0131n kar\u015f\u0131lanmas\u0131 ve serinlemek i\u00e7in suyun d\u0131\u015f\u0131nda s\u00fct, ayran, maden suyu, \u015fekersiz limonata, so\u011fuk bitki \u00e7aylar\u0131, \u015fekersiz kompostolar ve taze s\u0131k\u0131lm\u0131\u015f meyve suyu gibi i\u00e7ecekleri de tercih edebilirsiniz. Gazl\u0131 i\u00e7ecekler, a\u015f\u0131r\u0131 \u00e7ay ve a\u015f\u0131r\u0131 kahve t\u00fcketiminden ka\u00e7\u0131n\u0131n” dedi.<\/p>\n
“D\u00f6rt yaprakl\u0131 yonca modeli beslenme”<\/p>\n
Diyetisyen Ece \u00d6zl\u00fck, d\u00f6rt yaprakl\u0131 yonca modeli beslenilmesi gerekti\u011fini anlatarak, “Sa\u011fl\u0131kl\u0131 beslenme i\u00e7in g\u00fcnl\u00fck beslenmenizde 4 yaprakl\u0131 yonca modelini uygulay\u0131n. Bu yeterli ve dengeli beslenmenize yard\u0131mc\u0131 olacakt\u0131r. 4 yaprakl\u0131 yoncan\u0131z\u0131 4 ana besin grubundan olu\u015fturun. Her yaprak 1 besin grubunu olu\u015fturmaktad\u0131r. Bu gruplar; s\u00fct ve \u00fcr\u00fcnleri grubu (s\u00fct, yo\u011furt, ayran, cac\u0131k), et-kuru baklagiller-yumurta-peynir, ekmek-tah\u0131l grubu (ekmek, makarna, pilav, \u00e7orba) ve meyve-sebze grubudur. Doygunluk hissi, yemek yendikten 15-20 dakika sonra hissedilmeye ba\u015flan\u0131yor. Bu nedenle yava\u015f yava\u015f yemek yemeye \u00f6zen g\u00f6sterin. Yemek esnas\u0131nda lokmalar aras\u0131nda yeme\u011finize s\u0131k s\u0131k ara verin” ifadelerine yer verdi.<\/p>\n
“A\u00e7\u0131k b\u00fcfede kontrol\u00fcn\u00fcz\u00fc kaybetmeyin”<\/p>\n
A\u00e7\u0131k b\u00fcfeler sa\u011fl\u0131kl\u0131 beslenmeye engel olan handikaplardan biri oldu\u011funu s\u00f6yleyen \u00d6zl\u00fck, “\u00d6zellikle tatillerde a\u00e7\u0131k b\u00fcfe yemek sunan yerlerde fazla miktarda besin t\u00fcketmemeye \u00f6zen g\u00f6sterin. Farkl\u0131 yemekler alsan\u0131z da toplam\u0131n\u0131n 1 porsiyonu a\u015fmamas\u0131na dikkat edin. \u00d6zellikle taba\u011f\u0131n\u0131z\u0131n dolu g\u00f6r\u00fcnmesi i\u00e7in salata ve sebze \u00e7e\u015fitlerine daha fazla yer verin. K\u0131zartma, kavurma ve hamurlu yemeklerden uzak durmaya \u00e7al\u0131\u015f\u0131n. F\u0131r\u0131nda, \u0131zgara y\u00f6ntemiyle pi\u015firilmi\u015f yemeklere a\u011f\u0131rl\u0131k verin. Bununla birlikte mayonez, krema, ya\u011fl\u0131 sos eklenmi\u015f yiyecekleri tercih etmeyin veya miktar\u0131n\u0131 \u00e7ok s\u0131n\u0131rl\u0131 tutmaya \u00e7al\u0131\u015f\u0131n” ifadelerini kulland\u0131.<\/p>\n
“Hijyene \u00f6nem verin”<\/p>\n
Diyetisyen Ece \u00d6zl\u00fck son olarak beslenmede hijyene \u00f6nem verilmesi gerekti\u011fini anlatarak, “G\u0131da zehirlenmelerinden korunmak i\u00e7in hijyene \u00f6nem verin. Yaz aylar\u0131nda artan besin zehirlenmeleri \u00e7o\u011funlukla hafif seyirli ve k\u0131sa s\u00fcreli hastal\u0131klar olmalar\u0131na kar\u015f\u0131n a\u011f\u0131r seyretti\u011fi durumlar da olabiliyor. \u00d6zellikle d\u0131\u015far\u0131da ve a\u00e7\u0131kta sat\u0131lan yiyecekleri t\u00fcketmeyin. \u00c7abuk bozulan potansiyel riskli besinleri (et, yumurta, s\u00fct, bal\u0131k vb.) a\u00e7\u0131kta bekletmeyin. Besinlerin sat\u0131n al\u0131nmas\u0131, haz\u0131rlanmas\u0131 ve pi\u015firilmesi, saklanmas\u0131 a\u015famalar\u0131nda hijyene dikkat edin” \u015feklinde konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"
D\u0130YET\u0130SYEN ECE \u00d6ZL\u00dcK, YAZIN SA\u011eLIKLI BESLENMEN\u0130N P\u00dcF NOKTALARINI ANLATARAK, “4-5 PORS\u0130YON SEBZE, 2-3 PORS\u0130YON MEYVE T\u00dcKET\u0130N” TAVS\u0130YES\u0130NDE BULUNDU.<\/p>\n","protected":false},"author":1,"featured_media":177600,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[4661,22792,3753,43459,2974,12583,36845],"class_list":["post-177599","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-2-3","tag-4-5","tag-meyve","tag-porsiyon","tag-sebze","tag-tuketin","tag-yazin"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/07\/yazin-4-5-porsiyon-sebze-2-3-porsiyon-meyve-tuketin_5e8837d.jpg?fit=1000%2C662","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Kcv","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/177599","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=177599"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/177599\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/177600"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=177599"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=177599"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=177599"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}